RSSFood Equivalencies
What is one serving or "ounce equivalent"?
Excerpted from The EatingWell Diet book.
Grains and Starchy Vegetables
One serving or “ounce equivalent” =
1 slice bread
1⁄2 English muffin
1⁄2 medium (2-ounce) bagel
1 ounce cold cereal (varies widely, from 1⁄4 cup granola to 2 cups puffed rice)
1⁄2 cup cooked rice, pasta, winter squash, corn or hot cereal
1⁄2 medium (3-4-ounce) potato or sweet potato
Nonstarchy Vegetables
One serving =
1 cup leafy vegetables
1⁄2 cup cooked vegetables
3⁄4 cup vegetable juice
Fruits
One serving =
1 medium fruit
1⁄2 cup chopped or canned fruit
3⁄4 cup fruit juice
Milk and Other Calcium-Rich Foods
One serving =
1 cup milk, soymilk, yogurt or low-fat cottage cheese
11⁄2 ounces cheese (preferably reduced-fat)
Protein Group
One serving or “ounce equivalent” =
1 ounce cooked meat, poultry or fish
1⁄4 cup cooked beans or legumes
1 large egg
2 tablespoons peanut butter
1 ounce (small handful) nuts
3 ounces tofu
Oils
One serving =
1 teaspoon oil
1 tablespoon vinaigrette dressing
2 teaspoons creamy salad dressing
5 large olives
1⁄8 avocado
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